CrossFit Inventive – CrossFit
Warm-up
2 Mins Machine
—
Mobility
Couch 1 Min e.s
Frog 2 Mins
Ankler Mobility 30s e.s
Front Rack 30s
Puppy Dog 30s
Wrist 30s
—
Activation
2 Laps Halo Crab Walks
2 Laps Monster Walks
10 halo Air Squats
—
Barbell
10 Wrist Rotations
3 Front Squats
3 Power Cleans
Front Squat + Back Squats
Go Every 2 minutes x 5 Sets:
2 Front Squats + 3 Back Squats
@82.5% of 1 RM Front Squats
Same Load for all 5 sets.
Down 1 Rep and set on last weeks 80% Front Squat Into Back Squat.
Aim to increase on last week load by 2.5-5kgs.
Stay The same if you can’t increase.
When building to load, use 1 Front Squat and 1-2 Back Squats.
20 Minutes (3 Rounds for reps)
3 Rounds x AMRAP 4:
27/23 Calorie Row
21 Power Cleans
15 Burpee Box Jump Overs [24/20]
Rest 4 Minutes Between Rounds.
Round 1: 60/40kg
Round 2: 52.5/35kg
Round 3: 42.5/30kg
* Score Total Reps Each Round.
Reps Per Round = 63/59
SUBS
27/23 CALORIE ROW
– 27/23 Calorie Bike Erg
– 21/18 Calories Ski Erg
– 400 Meter Run
POWER CLEANS
– Reduce Loading
– Double Dumbbell Power Cleans
BURPEE BOX JUMP OVERS
– Reduce Height
– Burpee Box Step-Overs
– Barbell or Dumbbell Facing Burpee